Mukati
Kuti uderedze huremu, unofanirwa kushandisa simba rakawanda kupfuura raunowana kubva kuchikafu. Izvi zvinoitwa munzira mbiri - nekudzora kudya nemazana mazana emakori uye nekuwedzera chiitiko chemuviri kuburikidza nekurovedza muviri uye kufamba pamba. Inguva yekuziva nuances ekugadzira iyo calori dhefisiti yekudzikisa uremu.
Kuteerera nechiyero cheBZHU
Basa rinonyanya kufadza pakudya kwako rinotanga mushure mekuverenga kuti mangani macalorie aunoda kushandisa kuti uderedze huremu. Kurambidzwa kwekudya idambudziko rakakura mumuviri, iro rinogona kudzikiswa nehutano hwakanaka uye chiyero chakaringana cheBJU.
Mapuroteni, makabhohaidhiretsi nemafuta zvinosanganiswa nemuviri nenzira dzakasiyana. Pane chirevo chekupisa kwechikafu (TPE), zvinoreva kuti kudyiwa kwemacalorie panguva yekudyiwa kwechikafu chakadyiwa. Ndokunge, uri kutambisa macalorie uchidya. Paunodya huku kana hove, iyo koriori yekushandisa yakakwira - iyo TEP yeprotein iri paavhareji 25% yeprotein chikamu chinodyiwa, kana iwe uchidya zviyo nemiriwo, iwe unoshandisa zvishoma - kune makabhohaidhiretsi, iyo TEP inosvika ku15%, uye kana uchidya mafuta, unogona kushandisa yakakwira ye5% musimba reiyo yakadzika thermal mhedzisiro. Naizvozvo, zvikafu zvakaenzana zvinogara zvakapfuma muma protein, macarhydrate akazara, uye fiber yekudya.
Calorie mhando kutonga
Hunhu mune ino kesi hauna kutsanangurwa nemutengo kana mucherechedzo, asi nekukosha kwehutano. Tora soseji nehuku, semuenzaniso. Sausage inodhura kwazvo ine 75% yenyama nyama, uye zvimwe zvese musanganiswa wemafuta uye zvinowedzera zvekudya. Izvi hazvipe chero zvinobatsira zvinhu, asi hombe huwandu hwemafuta uye anopfuura mazana matatu macalorie pa300 g. Huku zamu rakapfuma mune ese akakosha amino acids, protein, mavitamini, zvicherwa uye chete 100 macalorie pa113 g.
Hove nyowani ine hutano kupfuura hove ine munyu, nyama iri nani pane masoseji, chaiyo kottage chizi ine hutano kupfuura kottage chizi, uye yogati yakasikwa inounza mabhenefiti mazhinji kumuviri kupfuura yogati inotapira. Zvimwechetezvo, zviyo - kushomeka kwekugadzirisa kwavakaita, huremu hwakawanda hwavakachengeta uye nekureba muviri wako uchizotora. Dhinda chingwa chena, chena mupunga, premium pasita yemupunga wakasviba, chingwa chezviyo chakazara, uye durum pasita. Sarudza zviyo zvakachengetedza ganda rayo. Idya mwaka wemiriwo, michero, uye michero.
Rangarira, kunyangwe chikafu chine hutano kwazvo chinogona kushatiswa nemabikirwo acho. Dzivisa kutsvaira mumafuta. Fry mune isiri-tsvimbo skillet, bika, simmer, kubheka, grill, multicooker, kana kaviri bhaira.
Kudya kunyaradzwa
Masayendisiti akasimbisa kuti chikafu chinonaka chinopa mhedzisiro. Munzira dzakawanda, nyaradzo inoenderana nekuwanda kwechikafu. Unogona kukakavara kwenguva yakareba inova chaiyo - kudya zvakapatsanurwa katanhatu pazuva kana kuwanda kwekudya hazvina basa. Chokwadi ndechekuti, iwe unofanirwa kuve wakasununguka.
Kutsemura kwemakwapa kuchave nyore kune avo vachangotanga kudzikira huremu. Ikoriori yezvinyorwa zvekudya kwevatangi vekutanga yakanyanya kukwirira. Izvo hazvizove nyore kugovera 2000 macalorie echikafu chaicho chekudya katatu pazuva. Kune vanhu vakatetepa vanoda kurasikirwa ne5 kg chete, nekusiyana, hazvizove nyore kugovera 1400 kcal pamusoro pekudya kwe6.
Uye zvakare, vanhu vane chirwere cheshuga, gastritis, kufutisa, kana vanhu vane insulin yakawanda yekuchengetedzwa vanogona kuwana mamwe mabhenefiti ezvikafu zvakapatsanurwa.
Kuwedzera zvishoma nezvishoma mukushandisa
Ehezve, iwe unogona kudzikira uremu pasina kushanda nesimba, asi mhedzisiro yacho inononoka, uye kuratidzwa mugirazi hakuzofadze. Izvo zvakakosha kuti unzwisise kuti kudya kunovaka muviri kunoita kuti tiite vatete, uye kurovedza muviri kunoita kuti tiite zvemitambo. Mutambo unoita kuti muviri ukwane, wakasimba uye unovandudza huwandu hwemuviri nekusimbisa nyama dzemhasuru. Pasina mhasuru, muviri unoratidzika kunge wakasununguka uye wakashata. Uye chiitiko chemuviri chinopa mupiro wakakosha kune macalorie mari.
Mutemo unonyanya kukosha mukugadzira chinoshomeka kuburikidza nebasa kuita zvishoma nezvishoma. Vanhu vasina kumbobvira vaekisesaiza vanogona kutanga nekufamba zvakajairika, vachiwedzera kumhanya kwavo uye nekureba kwevhiki. Saizvozvo nekudzidziswa - unofanirwa kutanga makirasi uine huremu hushoma uye edza kuzvipfuura nguva yega yega.
Sezvineiwo, kuti upise mafuta, iwe unofanirwa kudzidzira nehuremu 2-4 nguva pasvondo, ita kanenge zana nemakumi mashanu maminetsi e cardio uye famba zviuru gumi nhanho zuva nezuva, asi iwe unofanirwa kuuya kune izvi zvishoma nezvishoma. Saka muviri wako unozoenderana nepfungwa uye unenge wakasununguka kuchengetedza mutinhimira wakatorwa. Zvekuita zvichave chikamu chehupenyu hwako, kwete chirango.
Kana zvasvika pakushanda, zvakakosha kuti uwane chiyero pakati pekurovedza muviri mune yekurovedza muviri kana kumba uye nekufamba pamba. Sezvaunoziva, iyo yekupedzisira inobatsira kushandisa akawanda macalorie kupfuura kunyangwe akanyanya kushanda.